Author

Dr. Patricia

Qigong JoshuaTreeArcher
Joyful SpiritPeaceful MindQigongVibrant Health

What is Qigong (plus how to get started)?

by Dr. Patricia

“If you want to be healthy and live to be 100, do qigong” – Dr. Oz

Dr. Oz has been instrumental in bringing greater public awareness to various aspects of Eastern and integrative medicine. The quote above was from an interview with Oprah in 2007. Although has been quite a few years since Dr. Oz shared his enthusiasm for qigong with such a large and captive audience, a renewed interest in this ancient practice with countless modern applications continues to rise.

And while I sincerely appreciate Dr. Oz’ perspective on the amazing longevity benefits of qigong, longevity is just one of its incredible superpowers.

As a 30+ year qigong student as well as an instructor for over a decade, I am always deeply humbled by its power to renew, transform, and heal body, mind, and spirit.

There is even a hospital in China known as the “medicineless hospital”, where daily qigong practice is the sole modality used to heal the sick from countless ailments.

So yes, qigong may indeed add more years to your life, but more importantly it can significantly enhance the quality of your life, health, and vitality.

Today, we’ll focus on the basics of qigong, how it differs from the more widely known practice of Tai Chi, a sampling of its many documented health benefits, the new research surrounding this ancient healing art, and a way to get started

What is Qigong?

The word qigong (pronounced: chee-gong) means: “Qi” (energy or life force), “gong” (a skill acquired through consistent practice).

Qigong is many things, but at its most foundational level it is an ancient Chinese martial arts practice that includes movement, meditation, breath awareness, self-massage, and healing sounds to enhance vitality and inner peace.

It has been practiced for thousands of years as an aspect of Traditional Chinese Medicine, thus there are thousands of different types of practices, schools, and lineages.

Unlike other forms of martial arts and exercise, qigong is universal in that it can be practiced by any person of any age and ability; either through self study (known as “Personal Qigong”) or with an instructor (known as “Clinical Qigong”).

Even if you’re 99 years old in a wheelchair or hospital bed, you can still practice various aspects of qigong to enhance your quality of life…it’s that inclusive and versatile.

How you choose to practice qigong depends on your goals, skill level, and objectives.

Some people cultivate a practice to improve their health (and we’ll get into the many health benefits coming up) and reduce stress. Others see it as a path to enhance their personal growth and spiritual awareness. While others still practice it as a martial art.

A qigong practice can also be cultivated within a more clinical setting with an instructor to deepen understanding and/or toachieve a specific health/spiritual milestone.

There is also a practice known as external qigong, in which the qigong practitioner focuses their cultivated healing energy (or “qi”) to another person to support a healing process.

In my experience as a teacher and student, I’ve observed that people often start off on a specific path to improve their health, then wind up broadening their practice to include a spiritual and/or martial arts component.

The path to discovering and mastering one’s qigong practice is a very personal and organic journey.

It really is a practice you grow into for your entire life…and never get bored or burnt out. I practice some aspect of qigong daily, and I am always finding something new and interesting within the practice.

Difference Between Tai Chi and Qigong

I am often asked “what is the difference between tai chi and qigong?” Tai chi and qigong have many similarities and interchangeable health benefits, yet most practitioners would agree they are fundamentally different practices.

The name “Tai chi” relates to finding balance between two opposing forces, yin and yang. Like qigong, its application in practice is vast and varied and it can be cultivated to enhance health, spirituality, as a martial art, or in a more clinical setting.

Tai chi actually has its roots in qigong—in other words qigong is the parent of Tai chi.

Qigong and tai chi differ in how they are practiced.

Tai Chi involves constant movement, whereas qigong incorporates many static poses…kind of like the difference between flow yoga and traditional yoga.

Tai chi also focuses more on the cultivation and development of qi (energy), whereas qigong can have a deeper meditative/spiritual aspect. But again, it’s all in how you choose to practice and harness the teachings.

Some organizations and practitioners have tried to tout the benefits of one practice over the other, but I don’t believe that’s wise and frankly question the accuracy of many of those claims. I have met many teachers and students of qigong and tai chi, and I have received countless glowing (both practices cultivate that “inner glow”) reports from practitioners of both disciplines. There is an abundance of research supporting the multitude of benefits of qigong and tai chi.

Ultimately, both practices improve the flow of qi, energy, and vitality and thus are both highly beneficial to the practitioner.

I encourage you to explore whichever practice resonates with you and brings you the most peace and fulfillment.

Benefits of Qigong

Qigong has been prescribed as a healing regime by Traditional Chinese Medicine doctors and healers for centuries because its benefits are so profound.

But how does it work to improve health of body, mind, and spirit?

To understand fully, we’d need to fully understand energy medicine…which is a tall order! I will be writing about energy medicine in upcoming posts, however we will keep it simple for this article.

Researchers looking into energy medicine are starting to reveal some of the mechanics behind qigong’s healing power, and much of it has to do with its stress-reducing properties.

To date, there are at least 160+ documented health benefits of practicing qigong1!

Here’s a small sampling of the many ways qigong can benefit your health, vitality, and well-being.

Qigong boosts your brain power

Cognitive decline is one of the most prominent conditions I address in practice. Even if it isn’t the primary reason a patient seeks help, it often comes up as we move along in their healing journey.

And when it does come up, qigong is one of my first recommendations.

Not only does the practice help calm the mind and settle the spirit, but it has also been proven to heal, relax, and protect the brain2.

Even practicing just once or twice per week can go a long way in resetting a scattered brain and calming an anxious heart. It is also helpful for balance and memory.

Qigong quells depression, anxiety, and mood disorders while boosting self-esteem

A variety of studies have shown that qigong and Tai chi have been successful in alleviating a variety of psychological conditions including depression and anxiety3.

Much of this has to do with the meditative aspects of the practice, which give the practitioner tools (like harnessing the power of breath work) to better manage stress; along with the physical exercise which lowers stress hormones like cortisol and adrenaline.

Plus, one of the first lessons we learn in qigong is to LET GO—to let go of what’s no longer serving you, let go of pain, let go of tension, let of hurt feelings, let go of expectation, and of old patterns.

And through letting go of the old, we can let go to a new and higher state of mental and emotional freedom and wellness.

Qigong helps alleviate pain

Given the side effects of over-the-counter and opioid-based pain relievers, qigong’s ability to alleviate acute and chronic pain is significant.

Qigong works on pain in a few different ways:

#1: It helps relax the muscles, which increases the flow of oxygen and nutrients to the affected area.

#2: It helps facilitate the flow of qi to unblock stagnant areas where pain can build up.

#3: Like mindfulnes meditation, it increases the production of your body’s natural pain-relievers such as oxytocin and endorphins.

Research has also shown that external qigong (focused energy healing from qigong practitioner to patient/client) is effective in reducing osteoarthritis pain4.

So once again, qigong’s versatility shines through.

Qigong Improves Heart Health

Heart disease remains the #1 killer of adults, with cancer close behind. Thus, exercise and meditation are often recommended as effective preventative and treatment measures.

Qigong is in a class of its own in this regard, as it has been shown to help improve heart health in numerous ways, including: reducing stress and anxiety5, improve blood pressure, helping normalize cholesterol levels 6, reducing inflammation, and increasing heart rate variability7.

Qigong Boosts Immune Function

Qigong has been proven in several studies to enhance immunity.

For example, in one study participants underwent a qigong training program led by a instructor. The trainings consisted of a half hour practice daily for one month.

Blood samples were drawn from all subjects the day before and the day after the experiment to measure immunological parameters such as leukocytes and immunoglobluins.

The results: after one month of daily practice, participants experienced statistically significant positive changes in their immune blood markers, compared to those who did not practice qigong daily8.

Another study showed an improved antibody response to the flu shot in those practicing regular qigong, compared to those who were not9.

Again, this is just a small glimpse into the many ways qigong can improve your overall physical, mental, and emotional well-being.

It is easy to get started with qigong. There are meetup groups in most cities. You can also find qigong classes at yoga and/or fitness studios, martial arts studios, community centers, senior centers, extension courses through local universities. Colleges of acupuncture and traditional oriental medicine often offer classes to the public. There are many different forms and teachers. You may want to visit different classes and see who you resonate with. The key is to have fun, go with the flow, and enjoy allowing this practicing to guide you to new discoveries within. As you practice qigong and let what no longer serves you melt away, you might amaze yourself with….YOU!

In upcoming posts, I will share more about my journey with qigong, the wonderful teachers who I have had the privilege to study with, and specific qigong exercises to get you started. In the meantime, until you find that local class, you can get started with one of the most powerful and well-known qigong poses which can assist in increasing energy, focus, and creativity. Click here to get your qi on!

References:

0 comment
0 FacebookTwitterPinterestEmail
AcupunctureEmotional WellnessPeaceful MindVibrant Health

Transforming the Effects of Trauma with Acupuncture and Chinese Medicine

by Dr. Patricia

In the many years of clinical practice, leading workshops, and from other incredible opportunities to meet people from all over the world, many people have shared their experiences with me regarding the effects of trauma in their lives. I am honored and humbled that many have allowed me to participate in some way in the healing process regarding this vulnerable area of their lives.

Trauma truly impacts most of us at some level and is often a contributing factor involved in many health challenges.

According to Traditional Chinese Medicine, unresolved trauma gets stored in our bodies where it festers and eventually contributes to a variety of mental, emotional, and physical concerns.

Think of trauma like a toxin or poison that the body stores as long as it can to protect you, until eventually that toxin becomes too much for the body to contain.

Fortunately, Traditional Chinese Medicine has an excellent track record in helping patients release the effects of trauma from the body without having to relive the event(s)–and there’s an abundance supporting the success of treatment.

In fact, acupuncture and traditional Chinese medicine have been studies to be effective in treating the following trauma-related mental health challenges:

  • Anxiety1
  • Depression2
  • Depression in pregnancy3
  • Neuropsychiatric disorders including depression, schizophrenia, and insomnia4
  • Whiplash-associated disorder5
  • PTSD6

How acupuncture works on trauma

One of the key points why Acupuncture and Traditional Chinese Medicine can be so effective on trauma is because they do not separate the mind and body when it comes to healing.

If you present to a Chinese Medicine Doctor with a physical health issue or Western diagnosis, he or she will also address the emotional and psychological aspects of your health.

To the trained TCM practitioner, trauma is always apparent in the physical symptoms of the body,  which are such helpful clues as this allows for the patient and practitioner to work together to resolve that trauma without having to unearth and/or drag the patient back through the details.

This approach can be very empowering and effective, as it allows healing to occur even if the patient isn’t consciously aware of the trauma…which so many of us are not.

How acupuncture actually works on trauma

When formulating a treatment plan to address stress, anxiety, depression, or repressed emotional trauma in a patient, I focus the treatment on specific points that balance the nervous system, help re-calibrate the brain, regulate the endocrine system, and calm what’s known as the “Shen”—which governs the heart.

Traditional Chinese Medicine (TCM) views trauma as causing  a shock to the heart meridian,  physically, emotionally, and spiritually.

In  Western medicine, this phenomenon is now known as “Takotsubo Cardiomyopathy, or “Broken Heart Syndrome”7).

This shock wave depletes the heart’s “yin”, which in this case means its ability self-regulate efficiently,  to rest and be calm. Yin deficiency can be at the root of health concerns such as poor heart function, back pain, sluggish circulation, menstrual difficulties, menopausal symptoms, chronic fatigue, and vision problems and emotional challenges such as restlessness, burnout, anxiety, and agitation.

By calming the “Shen” we seek to soothe and heal the person’s whole heart.

Ear Acupuncture for PTSD

While every patient requires different points on the body to address the physical and emotional aspects of trauma, it is also common to focus on the ear points — known as auricular —for depression, anxiety and symptoms of PTSD.

Ear acupuncture has been so successful in helping people recovery from PTSD, that it’s being used in government programs to help rehabilitate soldiers.

The Military Stress Recovery Project (MSRP), launched by Acupuncturists Without Borders (AWB) offers free acupuncture to veterans and active duty soldiers with PTSD and their families.

The treatments are offered community-style (in a group setting) using a series of 5 needles placed in one ear.

The clinics have been very successful, with patients reporting significant decrease in PTSD symptoms such as stress, lack of energy, insomnia, nightmares, anxiety and depression, lack of mental clarity, and overall health8.

Research studies have backed up the efficacy of acupuncture for PTSD, 9, and the military is also using what’s know as “Battlefield Acupuncture” to help active duty soldiers in the field.

Given that it works so well for soldiers who have witnessed the horrors of war, more people are receiving acupuncture care to resolve personal traumas.

How Emotional Trauma Manifests as Dis-ease According to Traditional Chinese Medicine

While every patient will present a different picture of trauma, Traditional Chinese Medicine views how different emotions impact the physical body via the 5 organs or “elements” in specific ways.

Here are a few examples of how TCM views different emotional patterns in relation to physical ailments:

Wood Element: Liver/Gall Bladder (these organs tend to store significant stress)

Emotional associations: anger, irritability, stress, trouble unwinding, trouble letting go, being unreasonable, rash decision making

Physical associations:

  • Eye issues
  • Blood flow issues
  • Acid reflux
  • Indigestion
  • Flatulence
  • Constipation
  • General digestive complaints
  • Weight gain

Fire Element: Heart/Small Intestines

Emotional associations: lack of self-expression, lack of self-love, feelings of worthlessness, strong or uncontrollable emotions, personality disorders

Physical associations:

  • Sensory disorders
  • Abdominal pain
  • Digestive issues
  • Heart and circulation problems
  • Lack of appetite
  • Gurgling sounds in abdomen
  • IBS

Earth Element: Spleen/Stomach

Emotional associations: chronic stress, worry, anxiety, overthinking, negative thoughts

Physical associations:

  • Poor appetite
  • Loose bowels
  • Feeling overly full after eating
  • Pale complexion
  • Thyroid complaints
  • Fluid imbalance
  • Poor immunity
  • Blood sugar issues

Metal: Lung/Large Intestine

Emotional associations:

Sadness, grief, fear of something bad happening, emotional baggage, quick to cry/inability to process sadness or grief, depression

Physical associations:

  • Hair loss
  • Asthma
  • COPD
  • Seasonal allergies
  • Weak immunity
  • Constipation
  • Cough
  • Shortness of breath

Water: Kidney/Urinary Bladder

Emotional associations: fear, panic attacks, anxiety

Physical disease associated with kidney/urinary bladder imbalance:

  • Ear problems such as tinnitus, ear infections, hearing problems
  • UTIs
  • Kidney stones
  • Bone health issues
  • Brittle nails
  • Rashes or skin conditions

How to get started healing trauma with acupuncture

First off, it’s important to recognize that while traumas can leave us feeling wounded and broken, in healing them we can experience very positive transformations.

One of my favorite quotes on this comes from pioneering trauma therapy expert, Dr. Peter A. Levine, who says:

“The paradox of trauma is that it has both the power to destroy and the power to transform and resurrect.”

It is important to find a trauma-informed acupuncturist who you trust. While an acupuncturist will not replace a psychologist or mental health professional, he or she can be a valuable part of the team guiding you through your healing process.

And the body never lies; which means you won’t have to dredge up or relive any painful events while on the table.

Rather, we’ll simply work on releasing the physical issue, which in turn, allows the release of the associated emotional trauma and the empowerment and healing of the individual.

In over 25 years of practicing Traditional Chinese Medicine, supporting patients in transforming the effects of trauma has been among the most rewarding experiences, as I am honored to witness them uncovering gifts and power inside themselves that often allows them to blossom so magnificently,  often living lives beyond what they thought was possible.

0 comment
0 FacebookTwitterPinterestEmail
Emotional WellnessNutritionVibrant Health

Winter and Chinese Medicine: How to Support Immunity, Maintain a Healthy Weight and Recharge Your Batteries

by Dr. Patricia

Do you feel super tired, lethargic and (dare I say) a bit lazy this time of year?

Do you crave warm, richer foods and cozy evenings spent curled up on the couch?

If so, congratulations! Despite the 24/7 demands of modern life, your body’s internal clock is still well-tuned to the seasons.

Now, the second question: are you honoring your body’s requests for more sleep, heartier meals and down-time? Or, do you feel guilty about it?

If you’re struggling with guilt or shame over this, I’m here to tell you to embrace your body’s wishes to slow down—and better yet, to honor them as a natural source of connection to the upcoming winter season.

Winter falls under what Traditional Chinese Medicine considers a “Water” phase in the 5 elements of nature; where the Kidney and Bladder come into focus.

It is also a natural time of year to go inward—both insofar as nourishing your inner organs and nourishing your inner being.

The mantra I recommend for my patients this time of year is: go slow in all things related to one’s physical, mental, and spiritual health.

If you’ve forgotten how to slow down and surrender to the quiet, cozy darkness of winter then read on.

In today’s article, you will learn exactly what you can do to strengthen, nourish, and recharge your physical, mental, and emotional batteries, while preventing common seasonal ailments.

Winter’s Focus: The Kidneys—Your Body’s Battery and Energy Source

Unless you have a specific chronic condition (such as kidney stones), most of us don’t think much about our Kidneys on a regular basis.

However, did you know these humble organs hold and maintain your body’s most essential and fundamental energy reserve?!

They act like your body’s year-round battery, and thus need nourishing and recharging this time of year.

Your Kidneys are also directly connected to the health of your ears, eyes, hair, sexual organs, blood, fluid balance, and structural organs and systems—such as your teeth and bones.

If you struggle with anything like lack of sex drive, impotence, bone health issues, ear infections, poor hearing, bladder infections, incontinence, vision issues, fatigue, anxiety, high blood pressure, weak teeth, brittle nails and hair, edema, or maintaining your energy levels, then you will want to pay special attention to your Kidneys this time of year.

Insofar as emotions go, the Kidneys and Water element are associated with fear .

When the Water element/Kidneys are imbalanced, this can contribute to disorders such as anxiety, depression, seasonal affective disorder (SAD), and phobias.

According to TCM wisdom, one key way you can help balance that sense of fear is by taking advantage of the quiet introspective atmosphere winter provides.

Take time to take stock, and approach it in an unhurried manner.

For example, journaling is a wonderful wintertime practice, as is introspective meditation, reading spiritual or self-help books, seeking counseling or therapy if you need it, and reflecting on who you want to blossom into come Spring.

Early to Bed, Late to Rise (you finally have a real reason to sleep more)

This time of year, many of my patients tell me they feel more tired and lethargic…but also feel guilty about resting more.

My advice is to listen to your body, as winter is the optimal time of year for better sleep.

In fact, I highly recommend getting to bed at least one or two hours earlier than normal, and even waking later (if possible).

Think about it. Only one hundred plus years ago, before electricity and central heating, everyone rested more in the wintertime out of necessity (after all, would you rather climb into a cozy bed at 7PM or stay up in the freezing cold darkness?).

Traditional Chinese Medicine, and our body’s own internal clock, suggest we copy this ancient practice today.

Again, approach sleep in a slow fashion—in other words, take your time with it.

For most of us, that means changing our habits a bit. Here are some tips to make this transition easier:

  • Start by going to bed just 30 minutes earlier, then increase that amount by 15 minutes every week until you can naturally awaken before your alarm (or close to it).
  • Make it a point to turn off all media and electronic devices at least one hour before bed.
  • Dim the lights as the sun sets.
  • Turn down the heat at night to between 60-65 degrees and/or open a window. This will not only motivate you to get in bed sooner, but studies have shown we sleep best at 60-68 degree temperatures.
  • Follow the other recommendations below for easier sleep.

If you typically struggle with sleep, know that many people find it much easier to fall and stay asleep asleep this time of year—so be open to that natural transformation.

If you’re still having trouble sleeping, check out this article and be sure to seek immediate help from your practitioner.

What About Exercise?

Exercise and movement are important any time of year, but it’s how you exercise that can make or break your health in winter.

For example, consider replacing fast, strenuous exercise like distance running, burst training or lengthy weight-training sessions with gentler, slower exercises such as yoga, tai chi, or qi gong.

Think slow, restorative movements over strenuous jarring activities.

Brisk walking outdoors is also an excellent practice. Just be sure to dress warmly and cover your neck, ears, shoulders, and lower back to prevent excess coldness from invading your organs.

What to Eat, and NOT to Eat, in the Winter Months

As with all things food, it’s important to maintain a balance in our eating habits during the winter months.

Yes, good to all still enjoy holiday feasts and parties; however, for improved immune support allow for seasonal eating at least 80% of the time.

This will help you maintain a healthy weight, nourish the Kidneys and Bladder, recharge your energy or Qi, promote good sleep, and keep toxins at bay.

To keep things simple, focus on slowing down in all aspects of eating: the foods you buy, the way they’re prepared, and how you savor them.

For optimal health, focus on the following foods :

Foods that are in season, such as:

  • Root vegetables (carrots, turnips, parsnips, winter squashes, rutabagas)
  • A variety of sweet and white potatoes—enjoy with skin-on for maximum nutrients
  • Winter greens, preferably cooked—kale, mustard greens, collards, etc.
  • Mushrooms—be sure to branch out and try a variety like immune-boosting shiitakes, maitakes and lion’s mane
  • Pears
  • Apples
  • Cabbages
  • Brussels Sprouts
  • Onions, leeks and garlic

Warming foods

  • Soups and Stews
  • Braises
  • Bone broths and stocks
  • Veggie/mushroom broths and stocks
  • Miso
  • Bay leaves
  • Cardamom
  • Ginger
  • Garlic
  • Nutmeg
  • Fennel
  • Rosemary
  • Thyme
  • Roasted nuts
  • Cooked and slow-cooked foods
  • Butter
  • Whole grains such as millet, quinoa, brown rice, amaranth, etc.

Kidney, Bladder, and Bone-Loving foods

  • Walnuts
  • Chestnuts
  • Black sesame seeds
  • Black beans
  • Kidney beans
  • Bone broths of all varieties
  • Marrow bones
  • Cooked leafy greens
  • Meats, like lamb and chicken, preferably cooked on-the-bone

Salty Foods (within reason)

*Note: the taste associated with the Kidneys is salt, but you can overdo it and cause dehydration. To harness the healing power of salt, eat naturally-salty foods and be sure to use high-quality salts sparingly.

  • Anchovies
  • Himalayan pink salt
  • Miso
  • Sea salt
  • Shrimp

Drink Plenty of Water and Warm Herbal Teas

Remember, the winter months can suck the moisture right out of you—and your Kidneys rely on a steady supply of fluids.

Therefore, aim to drink at least 8 glasses of pure water per day. You may also add in warm herbal teas such as ginger, fennel, thyme, or green teas with raw honey.

Due to its diuretic affect, coffee isn’t ideal this of year. However, if you can’t live without it (I get it), aim to consume just one cup per day, and add an extra 1-2 glasses of water or herbal tea to replace those fluids.

Insofar as what NOT to eat, avoid cold cooling foods, too much raw food (ferments are OK in moderation), excess sugar, and diuretic food and drink like alcohol.

Follow these tips, keep the mantra: “go slow”, and you will notice a remarkable difference in how you feel this winter and in the warmer months to come.

Wishing you a deliciously slow, warming and transformation winter season.

-Dr. Patricia

0 comment
1 FacebookTwitterPinterestEmail
HerbsVibrant Health

Sniffles? Stuffy Nose? Feeling Run Down? Look No Further Than Your (Chinese) Medicine Cabinet

by Dr. Patricia

Many of us know that feeling when we are “coming down with something.” For some it is sniffles, others a scratchy throat, coughing, headache, fatigue. Getting extra rest, paying attention to hydration, improving nutrition, and having chicken soup (a study has confirmed what many of us have experienced – chicken soup is laden with medicinal and anti-inflammatory properties) are some examples of common and helpful ways to give the body what it needs to support recovery from a cold.

Chinese medicine offers some very helpful additional support. There are herbal formulas that have been used for centuries that can often alleviate the cold symptoms at the onset, as well as others than can often strengthen the immune response and possibly prevent the cold from taking root.

Below are highlights of some of the most popular formulas:

Gan Mao Ling

Translated as “common cold effective remedy’, this is a very popular formula, often used preventatively when a person has been exposed to someone with a cold or can be taken at the first sign of cold symptoms; often considered a first line of defense.

Xin Yi Wan

This formula is traditionally used when sinus symptoms are predominant, such as congestion or discharge, post-nasal drip, sneezing, and loss of sense of smell. Headaches and stiff or achy neck may also be present when this formula is indicated.

Gui Zhi Tang

This formula has been in continuous use since the third century! This formula is traditionally used when stiff neck, headache, aversion to wind, chills, mild fever not relieved by sweating, and/or stuffy nose are present.

Medicinal Mushrooms

Medicinal mushrooms have a long history of successfully use in supporting the immune system. Mushrooms such as Reishi, Maitake, and Shiitake mushrooms have antiviral, antibacterial, antioxidant, anti-inflammatory, and adaptogenic (helps your body adapt to stress) properties

Yu Ping Feng San

This formula is traditionally used when a person appears to catch colds easily and wants to strength the defenses. The formula translates as “Jade Screen” as Jade represents something precious and the Screen reference refers to the protective barrier symbolizing protection from illness.

New Research for Cold Prevention: Vitamin D  

A major study published in the British Medical Journal in 2017 found that Vitamin D can protect against acute respiratory infection. To see what amount is right for you: consult with your healthcare practitioner, get your levels checked, and have your practitioner determine the proper dosage.

Always consult with your healthcare practitioner if symptoms persist or worsen as well as to determine which formula/immune strategy is best for you.

0 comment
0 FacebookTwitterPinterestEmail
NutritionVibrant Health

The Incredible Benefits of Vitamin K: The missing link to bone, dental, and heart health

by Dr. Patricia

For decades we’ve been told we must consume loads of calcium-rich foods and supplements to grow and maintain strong, healthy bones.

Yet, osteoporosis and low bone density remain prevalent health issues in America.

In fact, studies show over half of adults over the age of 50 are at risk of breaking of a bone1.

Plus, new research has revealed that taking too much calcium can backfire significantly, resulting in kidney stones2 and even hardening of the arteries3.

Which means the old “plenty of calcium = strong healthy bones” nutritional theory isn’t proving out. Something’s missing.

Thanks to new research and pioneering nutrition experts, we’re learning that one of the missing links to better bone health (and more) isn’t more calcium or even magnesium…

…it’s Vitamin K.

Meet the Vitamin K Group

Vitamin K may sound like a singular vitamin, but it’s actually a group of different fat-soluble vitamins.

For the purposes of this article, we’ll focus on the two forms commonly found in foods: Vitamin K1 and Vitamin K2.

Together, these vitamins are responsible for a variety of essential bodily functions, including blood clotting, maintaining blood calcium levels, building and maintaining bone and dentin, cognitive function, and heart health.

It’s important to note, that while they are both part of the same vitamin group, vitamin K2 has been shown to have the most notable health benefits.

The Link Between Modern Nutrition and Vitamin K Insufficiency

While vitamin K deficiency resulting in an inability to clot blood is rare, vitamin K insufficiency—meaning sub-optimal levels of vitamin k—is a common cause of many puzzling health issues.

Why aren’t we getting enough?

The main reason is our modern diet, which doesn’t include many of the vitamin K-rich foods our ancestors enjoyed regularly.

Traditional foods such as meats and organ meats from grass-fed animals provide an excellent source of vitamin K2 (more on this in the next section), and plant-based foods provide ample amounts vitamin K1, of which a portion is converted to vitamin K2 in the gut.

Foods High in Vitamin K1

  • Green leafy vegetables, like kale, chard, and lettuces
  • Broccoli
  • Carrots
  • Grapes
  • Blueberries
  • Turnips

How much Vitamin K1 is actually converted to Vitamin K2 in the gut?

While experts have their opinions on this, the truth is we don’t know for sure.

It likely varies due to a variety of individual factors including diet, the source of K1, wherever or not K1 foods are consumed with fat, genetics, gut health, etc.

Which is why it’s a good idea to consume a variety of foods rich in vitamin K1 and K2.

Foods High in Vitamin K2

Vitamin K2 requires no conversion in the gut, and is found predominately in animal-based foods (please note that factory-farmed animal foods are NOT high in K2, so choose grass-fed/pastured/wild sources), including:

  • Organ meats
  • Hard cheeses
  • Beef, chicken, and pork
  • Egg yolks
  • Fatty fish, such as wild-caught salmon

Plant-based sources of vitamin K2 include:

  • Fermented vegetables, like sauerkraut, kim chi, and real pickles
  • Natto, a traditional Japanese dish of fermented soybeans

The Little-Known Health Benefits of Vitamin K

Vitamin K2 Improves Bone Density

One of the most exciting health benefits of vitamin K2 is its ability to help improve bone density and prevent osteoporosis.

It does this by activating osteocalcin, a protein hormone found in bone and dentin, which takes calcium from the blood and binds it to bone.

Without vitamin K2, osteocalcin cannot perform this essential function4; which is why you can take all the calcium supplements in the world and still wind up with weak or brittle bones.

Vitamin K2 Improves Heart Health

Want a healthier heart and/or are you worried you may have been taking too much calcium over the years?

Then vitamin K2 will be your new best friend.

Here’s how it helps protect your heart.

As you read above, vitamin K helps the body store calcium in the bones (where it’s meant to be) AND it also helps keep it out of your soft tissues (where it doesn’t belong), like your arteries and brain.

It does this by activating the protective protein known as matrix GLA protein (MGP), which blocks calcium from infiltrating your arteries and other organs.

Not only can vitamin K2 help prevent heart disease, but it can also help improve existing cases of atherosclerosis.

In a landmark study of 244 postmenopausal women over 3 years, vitamin K2 was shown to significantly reduce arterial stiffness in women—even in those with advanced cases of atherosclerosis5.

Vitamin K1 and K2 Can Improve Cognitive Function and May Help Prevent Alzheimer’s

New research has revealed that vitamin K1 and K2 play a significant role in cognitive function. This is due to their notable involvement in central nervous system metabolism6.

Vitamin K also plays a role in the development of brain cells, has an antiapoptotic and anti-inflammatory effect, and is involved in what’s known as sphingolipids metabolism—this group of lipids participates in the proliferation, differentiation, and survival of brain cells. An altered expression in sphingolipids profile has been connected to neuroinflammation and neurodegeneration7.

While the science on this is still young, research has shown that higher dietary intake of vitamin K1 was associated with better cognition and behavior among older adults8.

Another study showed that patients diagnosed with early-stage Alzheimer’s consumed significantly less amounts of vitamin K (in either form) than the non-diagnosed control group9.

Vitamin K2 Prevents Tooth Decay and Improves Dental Health

If you have sensitive teeth or are prone to cavities, the answer could be as simple as getting more vitamin K2.

Just like vitamin K2 helps direct calcium to your bones by activating osteocalcin, it also helps direct it to your dentin thus strengthening your teeth and even helping reverse decay. Plus, it activates matrix GLA protein (MGP) mentioned above, to help re-mineralize your teeth and bones10.

How Much Vitamin K (K1 or K2) Do You Need?

I always recommend getting your vitamins from foods whenever possible, which means eating liberally of the K1 and K2 food sources listed above.

However, supplementation can be helpful if you have an existing health issue you wish to tackle or your digestion is compromised.  Vitamin K works well in conjunction with Vitamin D and magnesium, so keep that in mind when considering a supplement. Also look for the Vitamin K2-7 form.  Vitamin K supplementation is contraindicated for some people, such as those who are on blood-thinning medications. Consult your healthcare provider to see if Vitamin K2 supplementation is indicated for you.

 

 

0 comment
0 FacebookTwitterPinterestEmail
Emotional WellnessJoyful SpiritVibrant Health

Autumn and Chinese Medicine: Wisdom for Immunity, Vitality, and Emotional Wellness

by Dr. Patricia

As I write this post, there is a noticeable “nip” in the air, a change in sunlight, and that familiar feeling of introspection that comes with the shift from summer to autumn.

With this shift, comes natural changes in our bodies, moods, and health. Personally, I already feel an extra swing in my step and feel extra tuned into infinite possibilities. Autumn is my favorite season. I absolutely love the coolness in the air, the beauty of the colorful leaves, and the traditional foods that are often associated with autumn, such as pumpkin, butternut squash, and crispy apples. It’s interesting to me how different people resonate with different seasons. Patients often share with me their favorite seasons. I know how I was challenged from the recent humidity here in Santa Monica (something my constitution doesn’t naturally resonate with), while some patients shared how they loved the heat and wished it was hotter!

With autumn around the corner, I have begun seeing more patients with lung issues such as fall allergies, colds, and coughing, as well others seeking treatments to assist them through a grieving process or a letting go process.

This is typical this time of year, which falls under what Traditional Chinese Medicine considers a “Metal” phase in the 5 elements of nature; where the Lung meridian and Large Intestine channels take center stage.

It is also a natural time of year to switch from the more “expansive” spirit of summer (think travel, going out more, and staying up late), to a more “contractive” time conducive to going inward, staying home, and sleeping more.

When we are in tune with our bodies and how the seasons affect us, adjusting our lifestyles to coincide with the change in season is instinctual…

…however, if you’re like most people, you probably don’t sit around thinking about how to adjust your diet, lifestyle, thoughts, exercise, sleep, etc. to harmonize your health with the seasons.

It simply isn’t a part of our cultural consciousness anymore.

Fortunately, I experience more and more people learning to honor the changing needs of the body within the cycles of the seasons, a powerful way to reduce risk of common seasonal concerns of body, mind, and spirit.

In today’s post, you will learn  what you can do to strengthen and protect your health during the fall. This fortifying approach will in turn create a reservoir of health to sustain you in the winter months.

The Emotions of the Lung and Large Intestine

As mentioned above Traditional Chinese Medicine associates the Lung and Large Intestine channels with autumn. They get special attention because they are also the most vulnerable during this season.

The Lung, considered a Yin organ, is associated with taking in the new.

Emotionally, the Lungs coincide with:

  • Grief and Sadness (unprocessed grief and sadness can stagnate the lung meridian)
  • Attachment (difficulty letting go can stagnate the lung meridian)

When the lung qi is flowing and balanced, one can experience enhanced:

  • Clarity of thought
  • Positive self-image
  • Surrendering to and allowing inner peace and joy regardless of circumstances

The Large Intestine, considered a Yang organ, releases the old.

The Large Intestine channel is often associated with:

  • Inability to let go, uptightness, stubbornness, stagnation, negative outlook (glass half empty vs. half full perspective)
  • How we flow with life’s current

When the large intestine qi is flowing and balanced, there can be increased:

  • Sense of relaxation
  • Release of what no longer serves a person
  • Flowing with life vs. resisting
  • Focus on the day-to-day vs. big picture/meaning/purpose

A heightened awareness of these emotions can coincide with the change of season.

For example, grief or attachment issues can be associated with the loss of summer which affects some people greatly due to less light and warmth.

Since fall is a natural time of letting go and getting organized (think of trees dropping their leaves and animals getting organized for hibernation), a lack of awareness in this regard can lead to feelings of stagnation and a lack of harmony with life’s flow. All of which can affect the health of your Lungs and Large Intestine channels.

Ways to Break Emotional Stagnation

If you notice a feeling of stagnation, prolonged sadness or grief, it may be necessary to consult with your physician and/or integrative mental health professional. All emotions are important and healthy to experience. The concern is more if you are having challenges moving through any emotional expression in a healthy way. Chinese Medicine offers some suggestions for helping to keep the qi flowing in the lung or large intestine which can assist in healthy emotional expression. Your Doctor of Chinese Medicine/Acupuncturist can tailor a treatment specific for your needs while taking into account the energy of the season.

Acupressure

You may also want to consider acupressure to help circulate the qi in the lung and large intestine channels.

An acupressure point that is well known and versatile is Large Intestine 4, known as Hegu, which translates to “Joining Valley.” It is located on hand on the web in between the in index finger and the thumb.

This point is used in Traditional Chinese medicine to strengthen immunity, decrease pain, to help with allergies, cold and flu symptoms, to regulation digestion, and to calm the mind.

Recommendation: Press on the point with your thumb. Hold the point as you take 10 full deep breaths, breathing fully into your diaphragm/belly area and exhaling fully. Repeat 9 times on both sides.

QiGong

Qigong is a a practice that includes movement, meditation, and breath awareness to enhance our vitality and inner peace. I have enjoyed practicing qigong for over 25 years, and I love teaching it and sharing its various beneficial aspects. Within qigong is a practice known as the healing sounds. The sound associated with the lung meridian is “SSSSSSSSSSSS.”

Recommendation: Sit comfortably. Take a deep breath into your diaphragm/belly. On the exhale, make the sound “SSSSSSSSSSS.” Repeat nine times. The six healing sounds are especially helpful to release stagnation of any kind, including emotional stagnation.

Below is a introductory demonstration of the healing sounds by one of my master teachers, Mantak Chia:

Out with the Old, In with the New

Fall offers us the perfect time to let go of those things which no longer serve us. This frees up any stagnant mental and emotional space to embrace those healing feelings of clarity, relaxation, release, focus, happiness, and flow.

Here are 5 ways to let go this fall:

  1. Breathe—wind is a key element in fall. Therefore, take the time to focus your deep breathing techniques as you become aware of that which needs to be released. Big exhales.
  2. Purge—this will be unique to each individual, but if nothing else take the time to purge your closets of unused clothing. Not only will it free up more space, but those clothes will be deeply appreciated by those who need them this winter.
  3. Resolve old hurts—what pains or hurt feelings can you release this fall? These unresolved emotions can express themselves as grief and negative self-image, leading to imbalance and illness of the Lungs and Large Intestine. Take advantage of fall’s energy to let old wounds heal. Forgiveness allows us to release what we are holding onto, whether forgiving others or forgiving ourselves.
  4. Give—this goes hand-in-hand with purging and resolving old hurts. Give away what you no longer need, and give yourself the gift of release and freedom that comes from forgiveness of self and others. I find a special joy and satisfaction when I get rid of something I no longer use and drop it off at my local Salvation Army or Goodwill. 
  5. Sleep—if you think about it, the act of sleep is the ultimate way of letting go. Thanks to a special type of lymphatic system in the brain (more on that in an upcoming post) called The Glympathic System, sleep facilitates the cleansing and organization of your brain. To keep things simple, aim to go to bed an hour earlier (the kids too) or, if your schedule permits, wake up an hour later.

Hot, Cold, Windy, Dry…Dressing the Part for Fall Health

Your Lungs are particularly vulnerable to winds and extreme temperature changes—both of which are present during the fall.

The best solution to both these problems is to dress appropriately for the weather, making sure you layer to avoid getting too hot or too cold.

I also recommend wearing a scarf often, even a light, stylish one will protect your Lungs and throat from the harsh winds.

Food to Emphasize (and minimize) in Fall

In the Traditional Chinese Medicine tradition, the flavor of fall is pungent and should be balanced with sour. This ensures the body’s mucosa stays moist and warm—which prevents infection, without becoming too damp/cold—which causes congestion in the Lungs.

Some examples of foods to include in your meals this autumn include:

  • Cooked vegetables
  • Parsnips
  • Sweet potatoes
  • Horseradish
  • Garlic
  • Orange vegetables like winter squashes
  • Onions
  • Olives
  • Vinegars
  • Fermented foods (including yogurt, miso, sauerkraut, tempeh)
  • Adzuki beans
  • Navy beans
  • Walnuts
  • Chestnuts
  • Lemons and Limes
  • Apples
  • Pears
  • Spices: bay leaves, black pepper, chili, cardamom, cinnamon, nutmeg, turmeric, rosemary
  • Dark, leafy winter greens such as kale, chard, mustard greens, etc.
  • Warming soups and stews

Foods to minimize are those that create coolness and dampness, such as:

  • Uncultured dairy products like cold milk, cream, etc.
  • Cucumbers
  • Watermelon
  • Cold drinks
  • Raw foods (including salads, instead opt for cooked vegetables)
  • Noodles
  • Potatoes
  • Bread
  • Sugar

I hope this post has helped you feel more in tune with the season and all of its possibilities.

Follow these tips and you can rest easy knowing you have created a reserve of strength, happiness, and health for the fall and winter months to come.

Wishing you an abundant harvest,

-Dr. Patricia

0 comment
1 FacebookTwitterPinterestEmail
NutritionPeaceful MindVibrant Health

Acid? Alkaline? The Importance of Ideal pH for Vibrant Health

by Dr. Patricia

pH balance is one of the most common subjects I get questions about from patients, readers, and students.

Many of us hear about the alkaline diet, alkalizing water, alkalizing foods, etc. But there is much confusion over what your body’s pH should actually be, what causes pH imbalance in the first place (spoiler alert: it isn’t always your diet), and how to strike he proper acid/alkaline balance for better health.

While the topic can get complicated, striking a healthy balance is actually relatively simple when you understand how your body’s pH works.

What is pH…and what does it have to do with health?

pH stands for “power of hydrogen”, and is measured on the power of hydrogen scale which runs from 0 to 14.

When pH is below 7 it’s considered acidic, above 7 is considered alkaline, and right around 7 is considered balanced or neutral.

So what does this have to do with health?

Your bodily systems all have an optimal pH range in which they are designed to function.

And your body, more specifically your kidneys, typically do a great job maintaining proper pH via electrolytes such as magnesium, sodium, and potassium.

But, when your diet and lifestyle is imbalanced it can cause an excess of acidity to develop.

This forces your body to use up those precious electrolytes to try and maintain homeostasis in the blood.

Now, excess acidity isn’t usually a big deal if it only goes on for a short time, however if it become chronic it can cause mineral depletion. As minerals are depleted from our bones, organs, etc. our immunity is compromised and pH balance becomes even harder for the body to maintain.

This is why the alkaline diet, alkaline water, etc. has become so popular. However…

…you don’t always want alkaline pH either

Yes, overly acidic blood, urine, or saliva is a problem. But, many of our organs and systems aren’t meant to be overly alkaline either.

For example, while your blood pH should be around 7.3—fairly neutral, your stomach should be around 2—very acidic—in order to properly digest food.

Same goes for your skin, which has a natural acid mantle to protect you from pathogens. Yet, many skin care and baby care companies tout their products as being “pH balanced”, which is the opposite of what you want on your skin.

And for women, it’s important our vaginas be acidic—usually around 3.8-4.5—to protect from pathogens and maintain healthy flora.

Saliva ph is ideally between 6.0 and 7.0 and urine ph between 5.5 and 7.0 and for optimal health.

So, the idea of “the more alkaline the better” isn’t always accurate. Remember, we’re shooting for balance here.

How lifestyle contributes to pH levels in the body

Notice I mentioned lifestyle as a causal factor of pH imbalance in the body…not just diet.

That’s because I’ve seen countless patients go to great lengths to eat a “perfect alkaline diet” yet still struggle to maintain healthy pH levels.

This is because diet is only part of the equation.

The truth is stress often trumps diet when it comes to achieving and maintaining healthy pH.

How stress can cause pH imbalance

Stress causes the body to become overly acidic for a few different reasons:

#1: Stress causes your autonomic nervous system to go into overdrive (also known as fight or flight) which results in the production of stress hormones such as cortisol and adrenaline.

An imbalance of these hormones will rob your body of critical minerals such as magnesium, and electrolytes, which makes it harder for your kidneys to maintain proper pH.

This isn’t a problem if you feel stressed out now and then, but you feel chronically stressed you can be sure your pH will be imbalanced.

#2: Stressed out people tend to sleep less, which further depresses your immune system while causing your body to produce more stress hormones and excess acid1.

#3: When you’re stressed out and tired, your appetite-producing hormones: leptin, ghrelin, and insulin become imbalanced2. This can make it very difficult to resist indulging in acid-producing foods, such as sweets (more on foods coming up).

How to eat and drink for optimal pH balance

While stress is the #1 aggravator of pH balance, new research has proven that what you eat plays an important role in preventing dietary acidosis3,4.

The good news is, eating and drinking to support optimal pH does not have to be complicated, inconvenient, or extreme.

The key is to focus on whole, fresh foods while avoiding the usual unhealthy suspects.

  • Avoid eating too many acid-forming foods—such as sugar, white flour, red meat, coffee, fried foods, dairy products, alcohol, and grains
  • Eat a diet rich in alkalizing, whole foods—such as fresh fruits, vegetables, healthy fats, plant proteins, green drinks, apple cider vinegar (yes, it’s alkalizing!), and sea vegetables
  • Consider a trace mineral supplement—if your diet and stress levels are optimal, then you may not need this. But for everyone else, a trace mineral supplement will help protect against mineral loss while supporting healthy electrolyte function
  • Stay hydrated—by drinking at least 8 glasses of filtered or spring water daily. Coconut water is also an excellent source of natural electrolytes. Get more creative way to stay hydrated here.
  • Avoid over-consumption of alkaline water—this is a controversial bit of advice, but it needs to be said. If you drink too much alkaline water you can actually do your body harm over time (I’ve seen this happen many times with patients). So, if you are overly acidic and want to try it out for a few weeks go ahead; just make sure you’re monitoring your pH levels. Which brings us to our next point.

How to test your pH at home

The easiest way to test your pH is to test your urine and saliva using pH strips made of litmus paper. You can find these at your local natural foods store or online.

  • To test your saliva, place a pH strip on your tongue first thing in the morning per manufacturer’s instructions.
  • To test your urine, collect a small sample of your first morning urine and dip the pH strip in it.

This simple and inexpensive test will allow you to track how your diet and lifestyle are contributing to pH balance. I highly recommend this practice to my patients, as provides real-time information which will help motivate you to keep making the healthiest choices.

If you need personalized assistance to guide your body to healthier pH levels, please consult with a licensed healthcare professional who is experienced in this area. A Doctor of Acupuncture and Oriental Medicine or a Naturopath is often a good place to start in your search.

 

In service to your vibrant health,

Dr. Patricia

 

0 comment
0 FacebookTwitterPinterestEmail
Emotional WellnessHerbsNatureVibrant Health

How Your “Scents” of Smell Influences Your Emotions And Nourishes Your Brain

by Dr. Patricia

One of my favorite things about the beginning of spring is the incredible smells that waft through the fresh air.

New tree blossoms, freshly cut grass, daffodils and tulips, and that wonderfully clean after-rain smell all provide a lift for our spirits and while calming our minds.

And while many of us appreciate and relish these natural aromas, their influence on our brains and bodies is often overlooked.

For example, did you know your sense of smell is 10,000 times more acute than your other senses?

Once you sense a smell, that information travels to your brain faster than light or sound.

This is one reason smells are associated with such powerful memories and emotions.

That smell of food from your high school cafeteria or the smell of the surf from summer vacations you experienced as a child become embedded in your memory, triggering strong emotions later in life.

Let’s explore how this works in the brain…

The Physiology Behind the Scent-Brain Connection

When you sense a smell, any smell, its molecules enter through your nose where they interact with olfactory cells, which then send an impulse across the blood-brain-barrier to the limbic system1.

Your limbic system is a complex and primitive part of the brain made up of nerves and structures, and is located very close to the cortex related to instincts and mood.

Two structures contained within the vast limbic system are the amygdala (which is also connected to the hypothalamus) and the hippocampus, both of which have been shown influential in terms of mediating our emotions and behavior impacting things like friendships, attachment, love, mood, and laughter.

Once those scents pass through the limbic system, they move on to olfactory cortex located near the back of the brain.

It is at this point you “recognize” or actually sense the smell, though it has already impacted your brain and emotions.

And all this happens faster than the speed of light or sound…pretty cool, huh?

Given that scents cross the blood brain barrier, it is essential we do our best to control what we inhale

I know this is hard—especially in a city like LA with our regular smog alerts and wildfires.

However, notice I said “do our best to control what we inhale”, because our best is all we can do and it can make a noticeable impact on your physical, mental, and emotional health.

The first step to controlling what goes into our nose and brain is to remove any toxic smells from our homes, cars, or work environments

To start, I highly highly recommend purging any artificial air fresheners and fragrances.

I am not exaggerating when I tell you these are one of the most disastrous inventions in human history. I could (and will) write a whole post on the health detriments of these, but for the purposes of today’s topic here are some quick-facts23:

  • Air fresheners and artificial fragrances contain dozens of potentially toxic or proven-hazardous cancer-causing, allergen-producing, endocrine-disrupting, lung irritating ingredients
  • Air freshers alone can emit over 100 different chemicals including formaldehyde, ethanol, and VOCs (volatile organic compounds)
    • In a study of hazardous VOC emissions from air fresheners, all American air fresheners tested positive for at least one of these harmful substances
  • Air freshener companies typically only disclose 10% (or less) of their ingredients on the label, and other companies can simply list the term “fragrance” to cover their bases
  • Over 20% of Americans report adverse health effects to these poisons
  • Even “green” or “organic” brands can emit potentially hazardous chemicals

So please, get rid of air fresheners/artificial fragrances in your homes, cars, offices, cleaning products, and personal care products (soaps, creams, perfumes, lotions, etc.) as soon as possible.

Next, make sure your indoor air is as clean as possible.

The best ways to accomplish this are:

  • To clear the air in your home by open your windows at least once a day
  • Have your air ducts cleaned every 3-5 years
  • Replace your vent filters with brands that catch more indoor pollutants
  • Have your carpets cleaned bu a non-toxic carpet cleaning company
  • Vacuum and dust regularly
  • And invest in a high-quality indoor air filter

There are many great brands of air filters to choose from, but I like the ones that filter out several types of pollutants (such as germs, allergens, pollen, etc.) and don’t require replacement filters.

Finally, create healthier air in your car

Many of us spend hours a day in our cars, without much awareness of the stinky exhaust and road pollutants we’re breathing in.

While we can’t control the smells of the road, there are three easy ways to remedy this:

  1. Get rid of car air fresheners
  2. Invest in a car air filter (here’s a list of Review Lab’s Top 6)
  3. Use pure essential oils in a car diffuser. There are a lot of brands to choose from, but Syntus is the top-selling model on Amazon and fits in your cupholder.

How to choose and use essential oils therapeutically

Pure essential oils made from non-synthetic ingredients are incredibly beneficial to your body and brain.

They’re also a perfect substitute for synthetic fragrances and air fresheners.

The key is to choose essential oils that are 100% pure with no synthetic ingredients or fillers, ideally organic.

Helpful tip: Some companies use the term: “therapeutic-grade” when describing their oils. This is a marketing term which is somewhat misleading, in my opinion, as all pure aromatherapy is therapeutic. So, while many reputable companies use this term it doesn’t necessarily mean their product is superior.

Essential oils impact your brain, mood, and physical health in many different ways. Some of my favorite healing essential oils include:

  • Lavender, mandarin, or neroli are calming and help with sleep
  • Rosemary helps stimulate memory and boost brain power
  • Citrus oils. like orange or grapefruit, help improve your mood
  • Thyme and tea tree have powerful antibacterial/antiviral properties
  • And tree-based oils, like cedarwood and frankincense, are grounding and cleansing

Important note: If you live in an area affected by high ozone levels, it is recommended you avoid citrus and pine-based essential oils per California prop 654.

Insofar as how to use essential oils, I recommend using a steam diffuser for best therapeutic results. But even smelling them straight from the bottle, using a burner, or putting them in a carrier oil and applying them directly to your body will get the healing message to your brain.

I encourage you to learn as much as you can about the therapeutic benefits of essential oils, as they are truly one of nature’s most powerful mental, emotional, and spiritual healing tools.

References:

0 comment
0 FacebookTwitterPinterestEmail
HerbsNutritionPeaceful MindVibrant Health

Fabulous Fungi: The Amazing Healing Properties of Mushrooms

by Dr. Patricia

As a lifelong student of the healing properties of nature, I have long been intrigued by the unique healing power of mushrooms since I began studying herbs as a teen. And my fascination and respect for them only grew as I began studying Traditional Chinese Medicine in my twenties.

As the years have gone by, word’s gotten out about these incredible healing fungi which can now be found in upscale restaurants and trendy coffee blends.

Their newfound fame is thanks, in part, to modern research, which is quickly validating what traditional Chinese healers have known for thousands of years: there are few natural substances as effective at addressing acute and chronic disease as medicinal mushrooms.

Join me as we take a dive into the health benefits of 5 of nature’s most miraculous mushrooms:

  • Reishi
  • Shiitake
  • Lion’s mane
  • Maitake
  • And cordyceps

1. Health Benefits of Reishi Mushroom

Known throughout the world as the “King” or “Queen of Mushrooms”, reishi has become one of the most sought-after mushrooms.

Here are just some of reishi’s proven health benefits:

  • Supports heart health—studies have shown reishi can lower blood pressure and cholesterol. This is due to antioxidants called triterpenes, which counteract chronic inflammation by scavenging free radicals1
  • Boosts immunity—reishi contains a hefty dose of beta glucan polysaccharides which, along with its antioxidants, help modulate the immune system2
  • Helps your body adapt to stress—reishi is an adaptogenic mushroom, which means it helps your body adapt to whatever stressors you may be presently facing. This is why it’s become so popular in beverages, if you take it daily you’ll notice a big difference in your energy, focus, and sense of calm
  • Can help improve sleep—this is due to its adaptogenic properties. For best results, consume daily
  • Fights cancer and protects the body from chemo—reishi is rich in two anticancer substances: naturally-occurring beta glucan polysaccharides, which break down cancer cells and promote the release of the body’s natural killer (NK) cells3, and triterpenes which inhibit tumor growth. Additionally, it has been proven effective in protecting the body from the damaging effects of chemo4, which makes in a win-win for cancer patients
  • May help improve seasonal allergies—research has found the same triterpenes that break down tumor growth can also switch off your reaction to seasonal allergies5.

Where to Find Reishi Mushroom

Reishi is commonly available in tinctures, capsules, coffees, teas, and other beverages.

2. Health Benefits of Shiitake Mushrooms

While it’s the second-most popular edible mushroom on the global market6, shiitake is anything but ordinary.

This tasty culinary treat has been proven effective for:

  • Fighting cancer—shiitakes contains a type of beta glucan known as lentinan, which studies have shown enhances immunity thereby helping slow tumor growth7
  • Supporting immunity—this is also due to the lentinan mentioned above, which boosts immunity and kills viruses and bacteria
  • Soothing chronic skin conditions such as eczema—the antioxidants in shiitakes, including selenium, help improve skin health by keeping inflammation at bay
  • Boosting energy—due to its naturally-occurring B-vitamins, iron, and 8 essential amino acids. Shiitakes are also one of the only plant-based sources of natural B128
  • Lowering cholesterol—shiitakes contain a substance known as eritadenine, which is proven to lower cholesterol9

Where to Find Shiitake Mushrooms

Shiitakes are easy to find at your local grocery store or farmer’s market. They can also be found in tinctures, capsules, teas, coffees, and other beverages. I love cooking with them, they are so easy to work with and really enhance the flavor of so many meals.

 

3. The Health Benefits of Lion’s Mane Mushroom

This mushroom gets its name from its hairy lion’s-mane-like appearance. It grows wild throughout the world, including the United States, and is used as a medicinal and culinary mushroom.

Unique in the fungi world, lion’s mane’s unique superpower is its proven ability to enhance brain health.

For example, studies have shown lion’s mane is the only medicinal mushroom that helps enhance Nerve Growth Factor, which maintains the survival and regeneration of neurons11. Which makes it a valuable ally for anyone who’s suffered from concussions or other head trauma.

Where to find Lion’s Mane Mushroom

Lion’s mane is typically found in tinctures and capsules. However, if you’re lucky enough to come across fresh Lion’s mane, this lobster-like treat is best enjoyed sauteed in butter with a little fresh garlic.

4. Health Benefits of Maitake Mushroom

Also known as the “dancing mushroom” in Japan—due it’s dancing butterfly appearance—maitake is in a healing class of its own.

A powerful adaptogen and immune booster, maitake has been shown to help with:

  • Slowing tumor growth—due to its naturally-occurring beta glucans which stimulate immune activity13
  • Improving blood sugar levels—research has shown maitake is effective in lowering blood glucose levels and improving glucose tolerance15
  • May help lower blood pressure and cholesterol—research have shown that when combined with shiitake, maitake is effective in lowering blood pressure and VLDL-cholesterol16

Where to find Maitake mushrooms

Maitake is commonly found in tinctures, capsules, and powders.

 

5. Health Benefits of Cordyceps (aka: the zombie mushroom)

Cordyceps are a rare combination of fungi and caterpillar; hence its nickname: “caterpillar fungus” or “zombie fungus”.

Here’s how this phenomenon works:

The cordyceps fungus propagates itself by infecting caterpillars until it takes over their bodies resulting in a club-shaped mushroom rich in antioxidants, beta glucans, and other disease-fighting nutrients (weird but true).

Despite it’s rather odd origins, it’s been successfully used in Traditional Chinese Medicine for years as an adaptogen, immune booster, lung and kidney tonic, and to boost sexual vitality.

Modern science has proven cordyceps’ benefits for17,18:

  • Supporting endurance
  • Improving testosterone levels
  • Regulating immunity
  • Slowing the aging process
  • Supporting heath libido
  • Certain cancers
  • Reducing inflammation

Where to Find Cordyceps

Cordyceps can be found in tinctures, powders, capsules, coffees, teas, and other beverages. Note: Due to the varying qualities of cordyceps and significant issues with counterfeiting, it is advised to seek the advice of a Doctor of Acupuncture and Oriental Medicine regarding quality cordyceps.

There is so much more to say about mushrooms, I find them endlessly fascinating and will be writing more about them in the future. In the meantime, I hope this primer deepened your appreciation for these fabulous fungi!

In service to your vibrant health,

Dr. Patricia

References:

0 comment
0 FacebookTwitterPinterestEmail
Joyful SpiritLoving Heart

Full Circle: Returning to My Alma Mater – Emperor’s College of Traditional Oriental Medicine – to offer a Commencement Speech

by Dr. Patricia

I recently had the honor of returning to my alma mater – Emperor’s College of Traditional Oriental Medicine – to deliver a speech to the graduates. Below is a transcript of the speech.

 

Good afternoon, Dr. Kim, members of the faculty, administration and staff of Emperor’s College; family, friends, and especially the graduating class of 2019!

 

I would like to take a moment to acknowledge and honor you the DAOM (Doctor of Acupuncture and Oriental Medicine)  and MTOM (Master’s of Traditional Oriental Medicine) graduates. You are here today because of your dedication, hard work, steadfastness, and commitment to being a beneficial presence on the planet.

 

As a proud alumna, Emperor’s College has continuously remained near and dear to my heart since I first entered its doors in 1989, and on this sacred day I have the honor of celebrating you – the graduates – who have responded to the call to allow yourselves to be vessels to radiate this phenomenal medicine–Traditional Chinese Medicine. Although TCM has been in continuous use for thousands of years, we know the best is yet to come – as you – Emperor’s College graduating class of 2019 – will carry this medicine forth in ways that haven’t been seen before!

 

Today we officially welcome you, the master’s graduates, into a community of healthcare providers offering a remarkable medicine that, on one hand, comes to us with a phenomenal history, and yet, as we observe the more recent explosion of popularity, interest, and successful application all over the world, Traditional Chinese Medicine is “really just getting started” – it’s a new era – as its need has skyrocketed in these interesting times we are living in.

 

And we enthusiastically salute you the doctoral graduates who’ve made the wise decision to complete the best DAOM program ever  — and dive deeper into this remarkable medicine which will allow you to expand the breadth and depth of how you beautifully serve your patients as well as the community.  I look forward to calling you doctor, as I know first hand the unwavering dedication that has brought you to this day.

 

I often think of those who have contributed to the development of the medicine over the thousands of years with sincere gratitude and reverence:

 

When I am in my office and a new patient remarks with relief “wow, that didn’t hurt at all; who would think being stuck with twenty needles all over my body could be such a relaxing and blissful  experience” – I am reminded of how fortunate we are to have hair-thin needles readily available as opposed to the sharpened stones and bone materials believed to be used for acupuncture that have been found as far back 6000 BC.  As my patients are lying on a comfortable table with soft music playing and a heat lamp warming their feet, I often think about those patients who must have experienced significant discomfort as the medicine developed.

 

When I order my herbs from various high-quality suppliers, I don’t take for granted that I have easy access to many amazing formulas and bring to mind those who have gone before me: some foraged, hoping to find herbs for their patients; they dealt with weather and situations related to growing and procuring the herbs that we can only read about. One click of the button and the perfectly designed formula is on its way to our office…often by the next day.

 

We will forever be grateful to our very own Dr. Bong Dal Kim, the founder of Emperor’s College, visionary and pioneer who worked to legalize the profession in California in the 1970s and help create the first professional standards in Oriental Medicine.  

 

Yes, I often take pause with gratitude of those who came before us to pave the way for us to practice this profound medicine in  these fascinating times. It is also my absolute joy to be surrounded with those about to carry the medicine to the next level. Chinese medicine students never cease to amaze me with their fresh perspectives in the practice and application of the medicine….

 

Although I completed the Master’s program in 1992, I remember sitting in those chairs like it was yesterday. Years later, I returned to Emperor’s to complete my doctorate (which I hope all of you Master students are applying for) mostly because I felt my inner voice, that voice inside that has always led me in the right direction telling me it was the right decision.  I enthusiastically enrolled knowing I would learn a lot, however in addition to deepening my knowledge, practice, and love for the medicine, I was truly invigorated as, even as a seasoned clinician, I found I was so inspired from the perspective and insights of recent graduates of the Master’s program who came right into the DAOM program. It deepened my love for the fact that we are not simply individual acupuncturists with our private practices, we are part of a greater community. We continue learn so much from each other.

 

Graduates, I know that you all have what it takes to have a successful practice with your excellent education at Emperor’s and the wonderful spirit of the Emperor’s community infused in your experience.

It truly makes my heart sing for acupuncturists to know the joy of a truly successful practice.

 

I remember falling in love with Chinese medicine when I first came to Emperor’s and smelled the herbs and the moxibustion and learned about the basic principles. Something felt so right, deeply right. And I felt it in my heart. Chinese medicine has definitely been kind of a soulmate to me and I can gratefully say I am in love with it even more after twenty five years of practice. At the Santa Monica Wellness Center, we have had the honor of have many students from Emperor’s serve on our administrative staff over the years, and it has been a joy to watch them blossom and share their love for the medicine.

 

As I was contemplating the best way to share words of encouragement, insights, and inspiration for what makes a practice successful both inside and out, drawing on my own experience as well as those of my colleagues, three significant points came to mind:

Be the medicine, share the medicine, and stay passionately curious!

1: Be The Medicine

We often hear how hindsight is 20/20. I know that’s often the case for me; sometimes if I am stuck in a dilemma, I notice if I focus on the dilemma, that doesn’t really get my very far. I often look back at all of the undercover angels that have blessed my life in ways that I often appreciate down the road on the journey of life.

An example I remember very clearly to this day: It was my first day of treating patients at Emperor’s clinic. I was 1990 and I was nervous, mostly at the idea of inserting needles in a total stranger. A senior intern said to me, “Your intention is the most important thing.” Something in my soul shifted and I received that wisdom and had a great first day in the clinic. To this day, I come back to that awareness and I often check in to make sure my intention is coming from a place of love, sincerity, and integrity. Having a clear and focused intention has guided me to deliver beneficial treatments to tens of thousands of patients over these past few decades.

I have come to observe that a truly successful acupuncture practice is the outer manifestation of a practitioner whose inner practice cultivates the three treasures of qi, jing, shen —  radiating qualities such as joy, love, presence and enthusiasm. Your treasure is continuously cultivated by your steadfast unconditional love for the medicine, yourself, and your patients.

 

There is a famous quote by Mahatma Gandhi we may have heard many times, and I believe it has a specific application for our graduates today: Be the change you wish to see in the world; in other words, cultivate the qualities within you wish to experience – don’t wait for outer circumstances to change. Gandhi didn’t wait for peace in the outer world before he realized peace within; he cultivated & radiated peace as his very presence which was the catalyst for profound transformation and his way of being has inspired us to this day.

 

If we reflect on  the mission of Emperor’s College which is

to cultivate brilliant healers, teachers, and leaders in Oriental medicine who create the future of health care by word, deed, and through partnerships,

we are reminded of the importance of cultivation. That concept is often overlooked in modern society. We are often trying to get rid of things, kill this bacteria, remove a wart, etc.

Chinese medicine invites us to consider the abundance of the universe and unlimited availability of qi in every treatment plan. When a patient tells me they are having difficulty getting rid of anger, I will ask them what are they doing to cultivate kindness or forgiveness. When they share that they are constantly worrying, I teach them about spleen qi and the importance of relearning to trust themselves.

 

As we often compare the health of the body to a garden, using metaphors such as planting seeds, feeding and watering the soil, clearing the weeds, and being patient that the seeds will produce an abundant harvest, and of course making sure that the five elements are in balance, —  – Graduates, as you are navigating the adventures of your Chinese medicine practice, I invite you to consider your practice as your garden. As no two gardens look alike, each practice will have a unique signature.

Should you ever worry about your patients or your practice too much, I invite you to tonify your spleen, guide your thoughts to thought of truth – remember there are 7 billion people on the planet many of whom need your services – recalibrate with a reality check- engage in meditation and qigong – cultivate Trust.

Rather than wondering “How can I get patients,” I invite you to ask, “How can I be of service,” – the answer will show up as patients who are the perfect match for you.

 

Should you ever feel frustrated about your patients progress or any aspects of your practice— I invite you to check in with your liver qi to make sure it is flowing smoothly, so you can be a clear channel of healing;- perhaps through hugging a tree, wearing green, releasing old resentments, …cultivating the virtue of Kindness and allow more flow in your life.

 

Should you ever catch yourself feeling fearful about your future I invite your to tap on kidneys, make sure you are breathing properly and nourishing the dan tien, perhaps the healing sound of ‘CHUI’ to dissolve fear and allow Wisdom to be realized –  and to remember that you have infinite intelligence within you with more wisdom than anything you could ever google.

 

Should you ever feel anxious or overly excited and feel that your energy is scattered, I invite you to put your hand on your heart, tune inward, and allow yourself to find order amidst the seeming chaos,  letting love lead the way.

 

Should you ever feel sad or depressed, I invite you to check in with your breath, to honor your feelings and your humanity…and get the support you need so the sadness can be transformed not suppressed and you can step into your next level of greatness with integrity.

 

Embodying Chinese medicine truly invites us to cultivate authentic humility, the profound opportunity to allow ourselves to be a clear channel for this sacred medicine to come through us to the people we are called to serve.

 

Graduates, please remember that each one of you has unique gifts, each one of you is infinitely creative; so while it is wonderful to draw inspiration and support from each other via social media, I encourage you to refrain from the “compare and despair” black hole; please remember that nobody else can do you –the way you can do you. Please do you, boldly, proudly, and unapologetically!

 

2: Share the Medicine

Sayings such as

“You only get to keep what you give away”  &“The love we give is the only love we keep”

 

remind us that we are part of a larger community; it is natural to share – not hoard – your treasure — sharing the medicine keeps the qi flowing and keeps the adventure interesting!

 

There are so many ways to share this remarkable medicine — you may decide to write a book, a blog post, teach a course at Emperor’s, volunteer with veterans, hold a Chinese nutrition class or a qigong class for your patients or the local community, get involved politically with the state and/or national organizations, get creative with social media, cultivate relationships with your Western medicine colleagues, write healing music for your patients…there are infinite possibilities..

 

When I think of sharing the medicine, I am reminded of the ancient times when I was in the master’s program  – There was no internet -A couple of students had pagers..

We wrote every. Thing. Down. Students didn’t have laptops. There may have been a few computers in the admin offices. I know there were some typewriters. And calculators.

 

And still we spread the medicine. Far and wide.

 

As many of you know, acupuncture was relatively unknown in the United States until 1971 until when James Reston, a journalist with the New York Times who was involved with President Nixon’s trip to China, experienced the benefits of acupuncture, and wrote an article that opened the doors for acupuncture awareness in this country.

 

In more recent times Chinese Medicine is making itself known to new audiences in fascinating and innovative ways:

 

Ricky Williams, our next speaker, has been spreading the word about acupuncture and Chinese medicine in amazing ways, one example being when he appeared earlier this year on CBS’ Celebrity Big Brother.

 

And most recently Dr. Kara MoraMarco’s love cupping and acupuncture was featured in Katy Perry’s new music video – the video has only been out a week and it’s up to 37 millions views last I checked !

Even though I know I just highlighted some high profile ways of sharing the medicine, however you feel called to share as long as it is authentic to you is what is most important. I have had very enlightening conversations about Chinese medicine at the grocery store!

 

Sharing the medicine goes beyond sharing information…there is a saying that we are drowning in information and starving for wisdom – As you practice the medicine and embody the medicine – your presence will be sharing the wisdom that is Traditional Chinese Medicine.

 

3: Stay Passionately Curious

 

One of my favorite quotes is a saying by Albert Einstein:

I have no special talents – I am only passionately curious”

 

While I certainly applaud the amazing advances in Western medicine, I sometimes get overwhelmed knowing there are 68,000 ICD-10 codes. For the non-medical people in the audience that means there are 68,000 possible diagnoses or descriptions of conditions! While sometimes patients can get  fixated on the holy grail of a diagnosis, it gives me great peace to remember the principles of Chinese medicine let us remember that there are infinite applications to awaken the wisdom and intelligence of the body for self healing…. far more than 68,000!

 

We have the honor and privilege of reminding our patients of this truth every day. A great part of my day at the clinic is supporting patients in remembering the power within and guiding them to practical ways to realize that truth.  Sometimes they are offered so many pills, potions, and procedures they sometimes forgotten the unlimited self healing power of the body, mind, and spirit.

As we stay passionately curious and discover innovative ways to be the medicine and share the medicine we are agents of transformation to our patients as well as to the global community.

As much as I appreciate the integrative nature of my practice, often using lab testing and collaborating with Western medical doctors, it is the fundamentals of TCM that I always find the most helpful as they unlock the code for the body’s capacity to heal in practical, applicable, and often poetic ways.

 

I still find that the four pillars of assessment: Looking,  listening, touching, and asking are the tools which never fail to guide me to solve even the most difficult cases. As we remain passionately curious continuously on how to deepen our aptitude in these areas, we will be guided to the most amazing revelations.

There are countless examples of how passionate curiosity and incorporating the assessment tools of Chinese medicine have assisted me in solving some of the most challenging cases.

I will share a recent example; a patient came into the Santa Monica Wellness Center for help with a chronic digestive concern. He had been to four specialists and brought in a pile of lab test results.  He said to me – his words not mine – “I find it strange that I don’t feel like any of the doctors really listened to me and none of them even touched me. ” He shared his frustration that he felt rushed at those appointments, and how it seemed like more time was spent entering his responses into the computer than looking into his eyes. As we progressed through his treatment plan, it turned out that what helped the most to get to the root of the issue was deep listening, palpation, and passionate curiosity which led to the asking of more questions. As he followed through with the treatment plan, his digestive issues resolved.

Graduates, I invite you to cultivate a passionate curiosity, leaning on the principles of Traditional Chinese Medicine which will always lead you in magnificent ways to be of service to your patients in ways you never imagined.

 

In closing,

My prayer for you:

May you know the joy of service to your patients and experience abundance.

May you radiate peace and navigate the ever changing waters of your practice.

May you cultivate wisdom that comes with experience yet maintain the enthusiasm of beginning again in each moment.

May you allow the Eternal Tao and the fundamental principles of TCM  to inform your consciousness to practice from a place of oneness; and as you embody the medicine, share the medicine and stay passionately curious, may you and your patients realize wholeness, vitality and the joy of being.

May you be an illuminating presence to all who seek your care.

 

Congratulations Emperor’s College Class of 2019. You are the ones we’ve been waiting for –to shine your lights brightly as only you can!

 

Presented with love on June 8, 2019 at UCLA.

0 comment
0 FacebookTwitterPinterestEmail